Tasia – 263# Easy S.G Push Jerk
Competition:
Leading into Regionals Mock Weekend; so stick with the day. Added time spent, work assistance add ons + mobility / Recovery; prep for the weekend
1st session
A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch
B. :25 sec sprint x 7; rest 1:45 between
C. double DB SA Row 4 sets of 12-15 reps; as heavy as possible here
2nd session:
A. 30 min row – :30 on hard, :30 on easy (easy , should maintain a 2:15 for men 2:25 women
B. 30-40’ waiters carry x 5 each arm
C. L-Sit hold progression; accumulate few minutes (relative to athlete)
Performance:
A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch
B. :25 sec sprint x 7; rest 1:45 between
Rest 15-20 min
C. 30 min row – :30 on hard, :30 on easy (easy , should maintain a 2:15 for men 2:25 women
AM
Snatch pulls
= done @ 265#
Sprints
= done on Ass bike
Rows
= 15 reps w/ 70#
AM:
A. Snatch pulls
-125
B. Bike sprints
-completed
C. DB rows
-completed
PM:
A. 30 min row
-completed
Made up a bunch of stuff from earlier in the week
Deadlifts done at 192kg
Pulls done at 110 kg
5rep tng snatch 90kg
SG push jerk 140
Ohs worked up to 110 for triple
Push press finished at 115 for three
Bike sprints done
Row done
Im tired
Snatxh pulls done at 110
Bike done (21/16/15/15/14/14/15)
Rows done
Time to mobilize!
After some coaching at the box did snatch pulls, kept it at 135
skipped assault bike – does something bad to my quads beyond the usual. Played around with some stuff for a masters throwdown in january and put in a 2 min warm up row.
30 minute row, :30 hard :30 real easy … definitely one of my better days with this goat.